My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma

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  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    bump
  • snakesandladders2
    snakesandladders2 Posts: 59 Member
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    Razique, what is an intermittent fasting plan?

    Snakes
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Hi, the IF is a protocol for which you fast during 16 hours and have a feeding window of 8 hours.
    It's a very interesting protocol which can be either very simple : #1 : you fast, #2 : you eat your calories and enjoy
    or, being a perfectionist, optimized around the trainnings. Macros are managed per meal, with 3 meals a day, every one having it's own particularities (pre-wo meal contains more carbs, the last meal, contains slow-assimilated proteins meals ; during off days, fat intake is much more higher than ON days, while, during OFF days, I eat only 60% of my total, etcc...)
    For a better explanation : http://www.leangains.com/2010/04/leangains-guide.html

    So I build an IF simulator with a 3 meals ON days, and two kind of OFF days : one which follows the protocol, eg : first meal, big one, and another one, for which the last one is the biggest one (eg familiy dinner, restaurant, etc...) :)
  • chrisdavey
    chrisdavey Posts: 9,834 Member
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    good stuff. Like the IF thing also but remember that Martin has said that total macros is more important than optimal meal timing so getting down to the correct grams of protein per meal etc is probably majoring in the minors :)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Yup you are right :-)
    In fact I even tried to do both :p Since I've working hours, I wanted at least try to fit the macros, but hit the total - the sheet uses the total intake a source for calculation ;)
  • Scott613
    Scott613 Posts: 2,317 Member
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    Bump
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    bump :bigsmile:
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
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    It's fab, but just one correction, sorry.

    Your womens lbs weight evolution (column L) is multiplying the mens column (column J) and it should be the womens Kg column (column K.)

    It's really evolving - well done :)
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    I've just fixed it :)
    Meanwhile I've added a new column : "My weight evolution" that would help you to track down you weigh accross weeks. The deviation allows you to see if your gain/ lose speed remain or not in the track :)
    URL :
    http://interzone.kicks-*kitten*.net/Calculating_calories.xls
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Updated the IF plan. OFF days @ 60% of the total intake lower too much IMHO - so I uppered @ 80 %
  • chrisdavey
    chrisdavey Posts: 9,834 Member
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    Updated the IF plan. OFF days @ 60% of the total intake lower too much IMHO - so I uppered @ 80 %

    Would be pretty sweet if you could customise the %'s.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Yup, I was thinking about that. That's the next update.
    I'll make 2 fiels :
    One % for the OFF days
    One % for the meals reparition :)
  • zoe4friends
    zoe4friends Posts: 727 Member
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    Thank you for all your work! i have a question, What should I put in Current Calorie Intake? Is it my calorie goal that is set by MFP or the amount of calories I eat on average daily?
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    That's the calories you eat everyday, by extension, your MFP goals! :)
  • CallmeSbo
    CallmeSbo Posts: 611 Member
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    Thank you sooooooo much for this
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    You welcome :D Updates to come :d
  • JennieAL
    JennieAL Posts: 1,726 Member
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    bump
  • JennieAL
    JennieAL Posts: 1,726 Member
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    Hi, the IF is a protocol for which you fast during 16 hours and have a feeding window of 8 hours.
    It's a very interesting protocol which can be either very simple : #1 : you fast, #2 : you eat your calories and enjoy
    or, being a perfectionist, optimized around the trainnings. Macros are managed per meal, with 3 meals a day, every one having it's own particularities (pre-wo meal contains more carbs, the last meal, contains slow-assimilated proteins meals ; during off days, fat intake is much more higher than ON days, while, during OFF days, I eat only 60% of my total, etcc...)
    For a better explanation : http://www.leangains.com/2010/04/leangains-guide.html

    So I build an IF simulator with a 3 meals ON days, and two kind of OFF days : one which follows the protocol, eg : first meal, big one, and another one, for which the last one is the biggest one (eg familiy dinner, restaurant, etc...) :)

    This is great. I've just started IF'ing and still trying to educate myself on the details of it. Am going to take a look at your spreadsheet!
  • bdotshaw
    bdotshaw Posts: 90 Member
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    BUMP
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
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    Now i'll systematically provide two formats : Excel and Open-Office
    http://interzone.kicks-*kitten*.net/Calculating_calories.xls
    http://interzone.kicks-*kitten*.net/Calculating_calories.ods

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